Power jumps

Start from a squat position and perform a vertical jump, lifting up your knees to hip-height and bringing your hands down to touch the knees.
Belt kicks – with your hands on your hips, take a step to the right while kicking your left foot out in front of you. Repeat with the right foot while stepping to the left.

Hit the floor

Jump from left to right reaching up into the air. At the end of each jump bend down and touch the floor between your legs.

V Push-ups

These suckers hurt! Starting in plank position, walk your feet inward toward your hands so that your body makes is in an inverted V-shape. Point your fingers inward and perform a push-up using your shoulders.

Triceps dips

sit on the floor with your feet in front of you. With hands on the floor directly in line with your shoulders, push down and lift your body off of the ground.

One Legged Triceps dips

as above, but with only one foot on the ground.

Triceps ball push-ups

Start in the V push-up position then bend your knees and come up on your toes. From here, use your triceps to perform push-ups.

Hurdle jumps

Run in place for a short period and then jump sideways over an invisible hurdle.

Globe jumps

the same exercise as performed in the fit test. Start with your hands on the floor and jump up and to the right, then back, again to the left, and once more to the front.

Moving push-ups

these are like regular push-ups but with every downward motion you move one arm and leg to the side in a walking motion. Bring your other arm and leg back alongside with the upward motion. Two steps to the right and then two more to the left.

Floor sprints

from plank position, bring your feet up toward your hands in a sprinting motion.

Hop squats to push-ups

the last exercise starts in a squat position, hopping up and down, then drop to plank position and perform a press-up. When Shaun T shouts for you, jump back to squat position and repeat.– the last exercise starts in a squat position, hopping up and down, then drop to plank position and perform a press-up. When Shaun T shouts for you, jump back to squat position and repeat.